FIVE NUTRITION TIPS & RECIPES FOR PEAK PERFORMANCE

Margaret Mielczarek

Dietitian/Sports Dietitian

It’s no secret that one of the key ingredients to success in endurance sports like triathlon is nutrition. Nutrition is crucial for peak performance in training and racing; it plays a key role in aiding recovery and maintaining immunity and it can make or break a race!

For long term health, wellbeing and to see success in your chosen sport, it’s vital not to overlook your nutrition. You wouldn’t put the wrong type of fuel in to your car and expect it to run efficiently, why would you sabotage your training efforts by fuelling your body with the wrong nutrition?

Here is part 1 of 5 key recipes for peak performance:

DON’T SKIMP ON CARBS

The importance of carbohydrates in fuelling training and racing is well known. A recent study on the ‘Dietary Tendencies as Predictors of Marathon Time in Novice Marathoners’ (Wilson, PB et al, IJSNEM Volume 23, Issue 2, April) found that carbohydrate intake the day before and on the morning of a marathon was associated with faster marathon time, independent of other known predictors. So, just as much as it is important not to go overboard with the carb-load in the lead up to a race (gorging on carbs may lead to feeling heavy and bloated before a race and may also lead to GI issues), it’s important not to skimp on carbs, particularly if you’re after a faster race time.

THE LAST SUPPER’ – PERFECT PRE-RACE SPAGHETTI BOLOGNESE

Ingredients:

1 packet spaghetti

Olive oil

Salt and pepper

1 packet lean beef mince

1 onion, sliced

2 garlic cloves, crushed

2 carrots, chopped

1 can corn, drained

Frozen peas

1 jar classic tomato, Bolognese pasta sauce

Method:

Cook pasta in a large saucepan of boiling salted water, following the packet directions, until tender.

Heat 2 teaspoons oil in a large non-stick frying pan over medium-high heat. Add onion and garlic and cook stirring until aromatic. Add beef and cooked, stirring, until cooked. Add carrots, corn and peas and stir until cooked. Mix in the pasta sauce. Simmer until carrots tender.